Kufema zvishoma: nzira yekudzikisa kushushikana iwe pachako

Kufema uye kushushikana

Isu takajaira kufunga kuti kusagadzikana kusingaperi kunokonzerwa nemanzwiro asina kugadziriswa kana kunze kwekukurudzira: matambudziko kubasa, mune zvemari, muhukama kana nevana. Kazhinji kazhinji zvinoitika. Zvisinei, zvinhu izvi zviri kure kubva kune chete uye dzimwe nguva hazvisi izvo zvakanyanya kukosha. Zvinogona kuitika kuti kuenda kune chiremba wepfungwa hakuna kukwana kuti upora. 

"Tsika dzetsinga dzinonyanya kugadzirisa hutano hwedu," anodaro Yulia Rudakova, mudzidzisi wekushanda kwetsinga. - Zviri pamamiriro ake kuti hutano hwedu hwepanyama uye hwetsika hunoenderana - mune mafungiro atinomuka mangwanani, zvatinonzwa masikati, kurara kwatinoita, maitiro edu ekudya. Zvose izvi kusvika pamwero wakati zvinotemwa nechimiro chemuviri cheuropi. Saka, kana kushushikana kunogadzirwa cortisol, iyo inokuvadza masero ayo ane mutoro wekuyeuka uye kufunga kwekuziva. Asi pane chimwe chinhu chine simba guru pakushanda kwetsinga. Kufema."

Nzira yekufema zvakanaka

Neuron ndiro sero guru retsinga. Inogona kushanda nemazvo uye inoshanda chete kana ikawana mafuta akakwana - oxygen. Inopinda mumuviri kuburikidza nekufema, iyo yatinoona sechimwe chinhu chinongoitika. Ndizvo zvazviri, zviito zve otomatiki chete hazvishande nemazvo.

“Pasinei nokuti zvinganzwika sei zvinoshamisa, 90% yevanhu vari pasi pano havazivi kufema zvakanaka. Yulia Rudakova anoti. Ngatitange nenyaya yekuti unoda kufema zvakanyanya. Kwete nzira yatinowanzoita pakugadzwa kwachiremba: tinofemera pamusoro nepamusoro pechipfuva, tichisimudza mapendekete edu. Kufema kwakadzika ndiko apo diaphragm inoshanda, uye mapfudzi anoramba ari panzvimbo.

Kushushikana ndiko kunoshandura nzira yekufema kubva ku diaphragmatic kuenda kupamusoro - chipfuva. Iyi muenzaniso inokurumidza kudzika midzi uye inova tsika. 

"Kufema kwakadzika hakufanirwe kunzwika kana kuonekwa," anodaro Yulia Rudakova. "Lao Tzu akatiwo: "Munhu akakwana ane mweya wekufema sekunge haatombofema." 

Asi chenjera. Diaphragmatic breathing inowanzotsanangurwa sekufema kwedumbu. Ichi hachisi chokwadi zvachose, nokuti diaphragm yakabatanidzwa kumativi ose echifuva. Patinofema zvakanaka, zvinoita sokunge chibharumu chafuridzirwa mukati: mberi, kumativi uye kumashure.

"Pane imwe pfungwa isiriyo," anowedzera Yulia Rudakova. - Zvinoita kwatiri: patinofema kakawanda, tinowana okisijeni yakawanda, asi zvinhu zvose zvakanyatsopesana. Kuti okisijeni isvike kumasero europi, panofanira kunge paine huwandu hwakakwana hwecarbon dioxide mumuviri. Huwandu hwawo hunodzikira patinofema kakawanda. Oxygen munyaya iyi haigoni kupinda mumasero, uye munhu wacho ari mumamiriro e hyperventilation, uye hurongwa hwemagetsi hunotambura. Naizvozvo zvakakosha kuti mweya unonoke uye kuti kufema kuve kureba kupfuura kufemesa. " 

Iyo autonomic nerve system yakakamurwa kuva tsitsi uye parasympathetic. Iyo inonzwira tsitsi ine mutoro wekupona uye inobatidzwa kana tiri munjodzi. Isu tinofema nekukurumidza, kukwira kweropa kunokwira, ropa rinodonha kubva mudumbu remukati uye rinopfuura mumakumbo, cortisol uye mamwe mahormone ekushushikana anogadzirwa.

Mushure memanzwiro ane ruzivo, iyo parasympathetic nervous system inofanira kutanga kushanda kuitira kuti zviwanikwa zvose zvakapera zvemuviri zvidzorerwe. Asi kana isu tisingazivi nzira yekufema zvakanaka, saka tinomanikidza tsinga dzinonzwira tsitsi uye muviri wose kushanda kuti ushande uye ugowira mudenderedzwa rakashata. Kunyanya kufema kwatinofema, kunowedzera kushanda kwetsitsi, kunyanya kushanda kunzwira tsitsi, kakawanda tinofema. Mumamiriro ezvinhu aya, muviri haugone kuramba uine hutano kwenguva yakareba. 

Tinogona kuzvimiririra kutarisa kuti muviri wedu wakarumurwa zvakadii kubva pachiyero chakaringana checarbon dioxide.

• Kuti uite izvi, unofanirwa kugara pasi nemusana wakananga uye kutora kufema kwakadzikama kuburikidza nemhino dzako. Usasimudza mafudzi ako, edza kufema ne diaphragm yako.

• Mushure mekufema, bata mhino yako neruoko rwako wobatidza stopwatch.

• Iwe unofanirwa kumirira yekutanga inobatika chishuwo chekufemesa, iyo iyo dhizaini ye diaphragm inogona kunzwika, wobva wadzima stopwatch woona mhedzisiro.

Masekonzi makumi mana kana kupfuura anoonekwa seakanaka. Yakagara isingasviki 40? Muviri wako uri pasi pekunetseka uye iwe unogona kunge uri hyperventilating. 

“Patinotura mafemo, carbon dioxide inotanga kukwira,” anodaro Yulia Rudakova. “Oxygen iri muropa inokwana kuti tisafema kweinenge miniti, asi kana tsinga dzedu dzave dzisina kujaira mwero wenguva dzose wecarbon dioxide, inoona kukura kwayo sengozi huru uye inoti: chii iwe, ngatifeme. munguva pfupi, tichadzipwa zvino!” Asi hatifaniri kuvhunduka. Munhu wose anogona kudzidza kufema.

Nyaya yekudzidzira

Imwe nzira yekutarisa kana muviri wako uri kuwana oxygen yakakwana kuverenga kuti vangani kufema paminiti yaunotora. "Muzvinyorwa zvekurapa, unogona kuwana ruzivo rwekuti 16-22 kufema ndiyo yakajairika," anodaro Yulia Rudakova. "Asi mumakore achangopfuura, tsvakiridzo yakawanda yesainzi uye data zvakaonekwa kuti kunonoka kufema kunobatsira muviri: kunoderedza marwadzo nekushushikana, kunovandudza kugona kwekuziva, uye kunatsiridza mashandiro ekufema, moyo, uye moyo. nervous systems. Naizvozvo, pakuzorora, 8-12 kufema kutenderera kwakaringana.

Kune vakawanda, kufema kunononoka kunogona kuva kwakaoma zvikuru, asi nekufamba kwenguva, kusagadzikana kunotanga kupfuura, chinhu chikuru ndechekudzidzisa.

Kuita kufema zvishoma nezvishoma

• Inhale kwemasekonzi mana uye exhale kwe4.

• Kana usingakwanise kubata, tanga nemasekonzi matatu ekufemesa nekufemesa.

• Iva nechokwadi chekurebesa kufema kwako nekufamba kwenguva.

• Ita kurovedza muviri 2 kanomwe pazuva kwemaminitsi gumi.

"Kufema seizvi kunoita kuti vagus nerve ishande," anotsanangura kudaro murairidzi weunyanzvi hwepfungwa. - Iyi ndiyo huru parasympathetic chiteshi, inosanganisira iyo dhipatimendi re autonomic nervous system, iro rinotarisira kupora uye kuzorora.

Kana uchinetseka kurara, zvinobatsira zvikuru kuita chiitiko ichi usati warara. Uye yeuka kufema nemhino dzako! Kunyange mumitambo ine chiedza jog kana imwe isina kusimba zvakanyanya. Izvi zvinokutendera kuti uzadze uropi nedzimwe nhengo neokisijeni yakawanda. ”

Uropi hwekare uye kuvhunduka

Munguva dzakanyanya kuoma dzehupenyu, muviri wedu ungasakwanisa kutsungirira kusimba kwemanzwiro. Kana panguva imwechete ari mumamiriro e hyperventilation, mukana wekutya kwekutya kunowedzera. Asi kunyange zvakadaro, nerubatsiro rwebasa pane hurongwa hwemagetsi, iwe unogona kunge uchizvibatsira pakarepo uye kuderedza kudzokorora kwekurwiswa mune ramangwana.

"Uropi hwedu hwakakamurwa kuva hutsva uye hwekare," anodaro murairidzi anoshanda neuroscience. "Mabasa epamusoro etsinga anogara muuropi hutsva - chii chinosiyanisa vanhu kubva kumhuka: kuziva, kuronga, kutonga pamusoro pemanzwiro.

Uropi hwekare ibhiza remusango risingatyoke iro, munguva dzenjodzi, rinobuda kubva patsvo, rinomhanyira munhambwe uye harinzwisisi zviri kuitika. Kusiyana nemutasvi waro - uropi hutsva - yekare inobata nekumhanya kwemheni mumamiriro ekukurumidzira, asi zvakanyanya kuoma kuigadzirisa. Saka anogona kuita zvinhu zvakapusa zvakawanda." 

Zvimwe zvacho hazvimunetsi. Nekudaro, isu tinogona kuzvimiririra kuvhura huropi hutsva kudzvanyirira kuita kweiyo yekare. Somuenzaniso, nerubatsiro rwezviito zvine musoro.

“Mumazuva ano, izvi zvatova nyore. Kune mitambo yakakosha pafoni, "Yulia Rudakova anogovera. - Imwe yacho mutambo «Stroop effect», iyo inobatsira kuvhura kumberi lobe. Edza kuiridza kwemaminetsi mashoma uye unonzwa sekunge kuvhunduka kwapera. " Mutambo uyu unobatsira kwete chete kune vanhu vanowanzo vhunduka kurwiswa, unobvisa zvachose kushushikana kwemashure mune chero munhu. Zvakakwana kuitamba maminitsi gumi pazuva. Kana isu tiri parunhare, ipapo nekubatsirwa.

_{Chinyorwa: Alisa Poplavskaya}